Tiredness is a major health concern today. In some instances, fatigue points to a possible medical disorder-an underactive thyroid, for example, or illnesses, such as chronic fatigue syndrome or fibromyalgia (an injury-induced pain syndrome). When such problems are suspected, simple diagnostic tests should be conducted by a physician.
More often, however, chronic lethargy is lifestyle and that means we can do something to change it. Stress, for one, can drag us down. The same goes for subtle dehydration (so subtle that we are often unaware of it), lack of sleep, and too little exercise. Most experts agree, however, that the single biggest fatigue culprit in our culture today is food. The good news: Diet-based fatigue is one of life's most easily corrected problems. With new awareness and eating adjustments, you'll never snooze through another frosty season again!
Carbs vs. Proteins
Although pasta is a terrific energizing fuel, Americans are sometimes devouring too much of it these days. "What I see all the time is people basing their diets on processed carbohydrates and getting almost no protein," says Mary Pat Patsel, dietitian with the Virginia Tech Dietetic Faculty in Roanoke, Virginia. "Dinner is pasta with marinara sauce and fat-free cookies-and they're missing out on a ton of nutrients."
Complex carbohydrates-in technical terms, carbohydrates made of many sugars linked together-are important for any healthy diet. When we are at rest, carbohydrates supply up to 50 percent of our energy needs. As we become more active, our need for carbs climbs even higher. We create an energy-draining imbalance, however, when we pile on too much of a good thing, especially if we choose the wrong carbs to begin with. Simple and "refined" carbohydrates, such as those found in sugary and processed foods like candy, soda, and pastries are absorbed quickly into the bloodstream. They peak blood sugar levels suddenly, providing a fast burst of energy and alertness. It's an effective surge to your system, and will surely get you through the first hour of a boring seminar.
During that hour, however, a sudden blood sugar "high" also produces more insulin than the body needs, which is likely to make you sleepy. The solution: Control your blood sugar and keep a steady flow of energy with a diet comprised mostly of complex, slow-burning carbohydrates. Some experts, including CBS News medical consultant Dr. Bob Arnot, recommend that 70 percent of daily calories come from complex carbohydrates. Set your sights on cereals (grits, slow-cooking oatmeal, wheat germ), legumes (most beans, lentils, and split and black-eyed peas), whole-grain breads, and almost all vegetables.
Between meals, try an apple or a low-fat snack with nutrients-a few nuts, yogurt, a slice of bread baked with sprouted or whole grains, or low-fat cheese with crackers. These choices, which energize you without causing drastic elevations in your blood sugar, will enable you to head off that dreaded afternoon lethargy.
"Complex carbohydrates release their sugar over a period of anywhere from two to six hours," says Michael E. Rosenbaum, MD, a specialist who treats nutrition and fatigue problems in Corte Madera, California. Because grains release carbohydrates a bit faster than legumes, Dr. Rosenbaum suggests eating plenty of beans for long-term energy. "Get to like lentils and garbanzo beans," he says, because they're the least likely to cause gastric disturbance. Since fats also help sustain energy and create a feeling of fullness, Dr. Rosenbaum recommends recipes that call for a small amount of oil-"but just a little," he says, "because more than a bit of fat is also fatiguing."
In order to sustain a high-energy level, a high-carbohydrate regimen must be balanced with some protein. Pasta alone every night can be draining, and you'll feel far more energized by easy recipes that contain a healthy proportion of protein, such as an orzo and black beans dish with a side salad. "You need protein for alertness," says Patsel, who advises clients that three-fourths of their plate should be high-fiber-whole grains, vegetables, fruits-and one-fourth protein. "If you keep that balance for every meal, every time you eat, you're going to have a lot of energy and will be able to focus and enjoy whatever you do. You'll have the best energy for the longest period of time." But, how much protein is enough? The National Academy of Sciences states that the RDA is 63 grams for adult men, and 50 grams for adult women. According to a recent position paper by the Physicians Committee for Respon-sible Medicine (PCRM), however, the National Academy admits deliberately inflating the RDAs by about 45 percent, "in order to leave a substantial margin of safety for most people." The PCRM says that although we eat nearly 100 grams of protein per day, in reality, 20 grams of protein daily is sufficient for men; even less is required for women. Beans and legumes are examples of plant-based foods rich in protein.
There's No Food in Coffee
Feeling energetic and focused is a condition that feeds on itself. Anyone who has sworn off candy bars can testify that, after a week or two of abstinence, candy bars simply are no longer a priority. The same upward spiral applies to caffeine.
Although everyone seems to acknowledge that coffee can make us jittery, coffee lovers tend to forget that caffeine also can sap our bones of calcium-a critical issue for women over age thirty. According to the National Institute of Mental Health, coffee also can cause anxiety attacks in people plagued with panic disorders. And on a stressful day, it can make many of us short-tempered.
While one five-ounce cup of coffee which contains about 150 mg. of caffeine-has been proven to aid alertness and physical pep for a short while, a glass of orange juice or a piece of whole-wheat pita bread garnished with a spoonful of fruit spread or low-fat cream cheese will give more lasting energy without the negative effects of a chemical stimulant. If you are a regular coffee drinker, don't try to quit "cold turkey." Caffeine withdrawal headaches can be very painful. It's far more sensible to reduce coffee cravings by cutting back gradually.
A diet high in complex carbohydrates actually combats cravings for another energy killer-alcohol. Alcohol depresses the central nervous system, slowing brain cells and reducing concentration. "Alcohol is toxic to tissues," explains Roseann M. Lyle, associate professor of health promotion at Purdue University. "It wears you out, using up your energy detoxifying." It can also disrupt sleep. "Physically and mentally," Lyle warns, "it simply saps your energy."
Energy from Exercise
Endorphins. The word conjures up an image of laughing, impish little creatures frolicking through snowdrifts. Keeping that image in mind isn't a bad idea. Endorphins are mood-elevating, energy-building chemicals produced in the brain. The more the merrier-literally-and the best way to crank up one's endorphin production is with regular, sustained exercise.
"You have to spend some energy to get some energy," says Chicago dietitian Susan Witz, RD, nutrition director of the renowned Heartland Spa. 'Exercise creates energy and keeps you from being a person prone to tiredness."
Endorphins, muscle strengthening, stress reduction, and all other known benefits of exercise contribute to the fight against fatigue. But you don't have to be an athlete to become fit and energetic. "I am most fond of exercise that is low impact, low energy output," says Dr. Michael Rosenbaum. "I'd rather see people walking quickly, for longer periods of time, than running fast."
These days, health professionals are agreeing more on the question of food supplements for energy. The primary objective is to get your nutrients from eating the right foods, says Lyle. "People can look for foods that are bolstered with certain substances, such as calcium-fortified orange juice," she says. "But if you eat a variety of plant-based foods, and make sure you're getting plenty of vegetables, complex carbohydrates, and B-vitamins in your diet, you probably won't feel the need to take a supplement." For those who still want a supplement for energy, Lyle recommends a multi-vitamin and mineral formula. While Dr. Rosenbaum agrees that nutrients should be obtained from the diet, he has no objection to single-nutrient supplements in safe, reasonable doses as long as they are not taken as a substitute for food.
Listen to Mom
Although your mother may have said it a hundred times, Witz thinks it bears repeating: "You won't perform well if you don't get good sleep." A lack of quality sleep does seem to result in a lack of energy. But everyone's sleep needs are different-one person's "good sleep" can be another person's insomnia. Therefore, there is no such thing as a recommended amount, only the amount required for people to feel well-rested when they wake. That means getting "deep sleep," the kind of rest that enables our bodies to repair and rebuild.
For some lucky short-night sleepers-including Martha Stewart and President Bill Clinton-four to five hours a night are plenty. If you feel rested after just a few hours, you shouldn't pressure yourself to sleep more. Studies at the Sleep Disorders Center in Memphis indicate that many insomniacs who thought they should be sleeping longer were in fact every bit as alert during the day as "average" sleepers.
And while we're remembering Mom's advice, here's another nugget: Drink a lot of water. "Dehydration is very tiring," says Witz. "A lot of us walk around dehydrated and don't realize that's why we feel run down." Though water is not a nutrient in itself, it does play a vital role in your body's absorption of nutrients.Try to resist the temptation to substitute sodas and juice for water. Soda is full of chemical additives, empty calories and, often, caffeine. Fruit juices certainly are healthier than soda, but drinking juice to quench your thirst will likely send more sugar than you need instantly into your bloodstream. The result: a rush of insulin again, which can tire you out. Simply put, there's no substitute for water, the only fluid that flushes and hydrates your system without calories, sugars, caffeine, or chemical additives.
Relaxation and stress management are vital to maintaining good energy levels, says Witz, who addresses these techniques along with her nutrition recommendations. "When you're stressed, it robs you of a lot of energy. Relaxation can stop you from moving in a depleting direction." Witz recommends that people start by learning to quiet their minds. "Relaxation is absolutely incompatible with a racing mind," she says. "Slow down your breathing. If you give it ten or fifteen minutes, it does work." Dr. Leonard Mehlmauer, MD, of Camarillo, California, agrees. "If people want to be happy, energetic and healthy, they should look at their lives," he says. "What they eat, and what they do for a living, should bring positive energy and you have to work at it. It's not automatic, for anyone."
Not automatic, it seems, but not particularly difficult either. Balance is the key-between carbs and protein, exercise and sleep, stress and relaxation. Follow that recipe for energy, and winter can be anyone's best season.
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